Yoga BLOG
Samasthiti: Prayer in upright posture
by Nick
on Nov 13 2018
Samasthiti: Prayer in upright posture
Simply standing up straight? For many who are new to yoga or are just beginning to practice, it's difficult at first to understand that Samasthiti, the upright posture, is actually an asana. Yet it's one of the most important postures of all. Known as a prayer posture or mindful posture in yoga, the upright posture is linked to both external and internal balance . The upright posture roots you to the earth while simultaneously aligning you upward, toward the highest. Here you'll learn what's important about Samasthiti and what effects this asana is associated with.
Standing upright: important in all cultures and medical disciplines
The value of a conscious and upright posture is undisputed throughout the world. In conventional medicine, an upright posture is an important factor for the health of the spine, powerful muscles, and the function of many internal organs. In psychology, a person's posture alone says a lot about their mental state, and in the Chinese healing tradition, the meridians only flow when the body is allowed to maintain an upright, unblocked posture. Even if you look at a diagram of the shakas of the human body in their natural arrangement, you will notice that they are aligned straight one above the other, like pearls on a string. Good reasons, therefore, to devote yourself to an upright posture in yoga and to weave samasthiti into your regular practice.
Samasthiti: keeping an upright posture in mind
What does Samasthiti actually look like when the posture is correct? The beginning of everything is being firmly rooted in the earth, which always supports you and where your roots lie. Stand with your feet together on the ground and become aware of this rootedness. It gives you security and is your rock when things get hectic and turbulent around you. You intensify your stance by briefly lifting your toes off the surface, fanning them out, and then grounding them back to the ground.
Stand upright and feel as if the crown of your head is reaching for the highest, your constant protection. This will bring length to your entire body, which achieves what we strive for in Samasthiti: everything is in flow. This will allow you to experience balance that extends not only to your external posture, but also to your inner self and, of course, your breath .
Attention: don’t tense up!
Many yoga students make the mistake of trying to focus on all their limbs at once when beginning their Samasthiti practice, thus placing too much tension into this pose. This is understandable, as standing upright is a posture that essentially encompasses the entire body. However, you can also approach Samasthiti with a certain serenity. There are a few factors you can consider to avoid tension. This is closely linked to your mindfulness of your body.
First, it's important that you don't fully lock your knees, but maintain a relaxed stance. This also applies to the extension of your spine, which should still allow its natural curves, as it acts as a cushion and thus acts as an important buffer in your body. If you also tilt your chin toward your chest in a subtle, almost imperceptible movement in Samasthiti, you also ensure a relaxed neck. It's also important to pay attention to your facial features. Is your jaw relaxed and are your eyes soft?
Be in balance
Samasthiti is a posture that brings you a connection with the earth and the highest being, and thus a calming feeling and the security of being safe and protected. So, try this conscious yoga posture soon. It's worth it!
Image © familylifestyle / 123rf.com
Parsvottanasana: enjoy the intense lateral stretch
by Nick
on Oct 29 2018
Parsvottanasana: enjoy the intense lateral stretch
The pyramid as a structure exerts a divine magic on us and has held an irresistible fascination for its observers for millennia. It's no wonder that the name and the corresponding pose have also found their way into the circle of yoga asanas! The Pyramid Parsvottanasana is one of the yoga exercises in the area of forward bends and provides you with strength, stretching, and flexibility. Here you'll learn everything you need to know about it.
How to best perform Parsvottanasana
To shape your body into the yogic pyramid, as with many other asanas, you need a secure stance as a foundation. It is best to start in the mountain pose, in Tadasana . Then you place your hands in Namaste , not in front of your ribcage as you may be used to, but behind your body, resting against your back. Get into a stable stride position, turning your front foot outwards and your inner foot slightly inwards. Then you lengthen yourself before you go into a forward bend. Consciously push your legs back while you bend your ribcage well over your front leg. Your forehead should draw towards your shin; you may even want to place it on it.
You should hold Pyrmaide Parsvottanasana for about 30 seconds. Then do the same on the opposite side to evenly distribute the strain throughout your body.
Aids for a valuable asana
This asana will be easier for you if you place your front foot on an elevated surface. You can also initially support your hands on blocks instead of placing them behind your back in Namaste. It's easier to maintain balance in the pyramid pose if your feet aren't directly behind each other, but rather staggered to the side, as if on rails. Your yoga teachers will be happy to help you if you need further individual support.
Learn about the effects of the pyramid
Parsvottanasana affects the body, mind, and soul, making it a holistic asana that can bring you a variety of benefits. The intense stretch of your flanks activates your spine, and the exercise can also help with lower back pain. The forward bend also massages your abdominal organs, which can noticeably stimulate your metabolism. It also boosts blood flow to the brain, which can have a positive effect on your cognitive abilities and attention. The more you immerse yourself in the asana, the more the heaviness of your body and mind you can release into the floor and relax more and more.
The endocrine glands can also be stimulated by the forward bend. This can help if you have thyroid problems, but insomnia can also often be reduced with Parsvottanasana.
In addition, the pyramid pose strengthens your leg muscles and core, while simultaneously relaxing your diaphragm. The backs of your legs, one of the most often shortened areas of the body, are effectively stretched in Parsvottanasana. The same applies to your chest, which you open wide by bringing your arms back behind your back in Namaste. This heart opening allows you to breathe better and gives you openness in your interactions with others.
Important information about the pyramid
In Parsvottanasana, you enter a deep forward bend, which may not be suitable for pregnant women or those with circulatory problems. However, like almost any other yoga pose , you can always adapt the pyramid pose to your needs. The blocks are ideal for this exercise because you can create the exact height you need for supporting your arms. This way, even by changing the pose, you can feel your heart expanding and your sides stretching without exceeding your physical limits. Feel how the pyramid gives you the lightness that you can benefit from in many situations in your life.
Image © peerayot / 123rf.com
Parivrtta Baddha Parsvakonasana: the rotated side angle
by Nick
on Oct 26 2018
Parivrtta Baddha Parsvakonasana: the rotated side angle
It's one of the most graceful yoga poses: Parivrtta Baddha Parsvakonasana is the side-twisted angle pose that combines a soothing twist with a gentle stretch and grounding core strength. As in many other cases, the Sanskrit name well explains what this pose looks like. "Parivrtta" means "twisted," "baddha" means "bound," "parsva" is the side or flank of the body, "kona" is the angle, and "asana," as you probably know, is the word for "exercise" or "pose." Parivrtta Badha Parsvakonasana is a posture in which you twist backward from a wide-stretched stance with your hands tied. This is done by bringing one arm under your front bent leg and the other behind your back. Here you can learn more about the pose, which, due to its complexity, can bring you a multitude of beneficial effects.
Experience the effects on body, mind and soul
In the twisted side angle pose, as in all standing positions, you build strength in your leg muscles . You also ground yourself to the earth, which supports you. The side twist also strengthens your core muscles, especially those of your lower back. At the same time, the muscles in this area are stretched, as are those on the back of your back leg. Linking your arms also promotes flexibility, which you can put to good use in your everyday life and at work.
Parivrtta Baddha Parsvakonasana activates your Manipura chakra . This allows you to strengthen your self-confidence and learn to recognize and appreciate your worth. Fear and negative thoughts can be reduced. Furthermore, the twisted side angle helps you strengthen your power by igniting your inner fire.
What you should pay attention to during this exercise
In Parivrtta Baddha Parsvakonasana, it's important that your front knee is directly over your foot, which should point slightly outward. You should avoid tilting your knee inward when aligning your knees. Before you twist your torso backward and upward, it's important to be mindful of two things. First, Parivrtta Baddha Parsvakonasana is an exercise that you should practice from a secure standing position. Second, the twist requires length in the body so that your vertebrae have the necessary space during the twist. Therefore, consciously stretch yourself before twisting and perform the twist slowly and with concentration.
Accept help
The side-twisted angle pose isn't easy for every yogi to master right away. Feel free to take advantage of any adjustments or alternatives your yoga teachers can show you. This includes, for example, not necessarily choosing the bound form at first. You can also rest your upper bent arm on your upper waist and twist in this position. If you're not ready for the twist yet, you can also practice the wide stride pose. You can rest your elbow on your knee if you wish. For more stability in your standing position and thus better balance, you can also place your back foot against a wall.
To practice Parivrtta Baddha Parsvakonasana, you can also support yourself in the stride position with your hand on the floor next to your foot and then twist up. If this isn't easy for you, you can also place your hand on a block, adjusted to your needs, and then shorten the distance to the floor for yourself.
Your hips should always be straight in Parivrtta Baddha Parsvakonasana and not tilt forward. Therefore, only choose the bound form of the pose if it doesn't pull your hips and upper body upward. Keep your gaze relaxed, and always position your head so that you allow your neck to relax. Then hold the pose calmly and allow your breath to transport the beneficial energy into your body.
Image © f8studio / 123rf.com
Parivrtta Trikonasana: opening in the twisted triangle
by Nick
on Oct 23 2018
Parivrtta Trikonasana: opening in the twisted triangle
The Revolved Triangle is a very graceful yoga pose that can often be easily mastered even by beginners. From a wide stride, the yogi supports themselves with the opposite hand to their standing leg and twists upwards and backwards toward the upper shoulder. Parivrtta Trikonasana combines a standing posture with a twisting pose and therefore has a particularly wide range of positive effects. Here you'll learn everything about the effects of the asana, how to best practice it, and what you should pay particular attention to.
Experience the variation of the classic triangle
As with many yoga poses, the Sanskrit name pretty much says it all: "Parivrtta" means "twisted," and " Trikonasana " is the triangle pose ("Trikona" means "three angles"). The classic triangle pose is thus enhanced with an additional twist: While in Trikonasana you stand upright with a wide straddle and your arms and hands parallel to the floor, in the twisted pose you assume a wide stride with your front foot turned outward and your back foot turned inward. Place the hand opposite your standing leg on the inside or outside of it, directly next to or on the foot. Grounded in this way, you twist your body and stretch your upper arm upward to the highest point.
Learn the benefits of Parivrtta Trikonasana
Parivrtta Trikonasana offers you the benefits that all standing poses offer: your legs are activated and strengthened. The rotation brings you a whole host of other advantages. Firstly, of course, the opening that gently embraces your hips, especially your ribcage, allowing you to breathe more freely. Secondly, it mobilizes your hips and spine, giving you greater mobility in these areas. The stretch in the abdominal area stimulates your internal organs and encourages their function. In addition, it strengthens your back; for the harmony of this, you should always do the rotated triangle on both sides. Furthermore, Parivrtta Trikonasana, as you will notice the first time you practice it, is a good way to improve your balance.
What you need to consider
As with all other yoga asanas, you will only experience the beneficial effects of the Revolved Triangle pose if you perform it correctly. This is especially true for the twist in the lower back area. This must be done from the length of your spine, so you should consciously maintain a straight back with the crown of your head drawn forward before assuming the twist. It is also important not to immediately extend your upper hand upwards. You can place it at your waist with your arm bent so that you can concentrate fully on the torso twist. Only then does the upward arm follow the movement.
Helpful
Parivrtta Trikonasana is often considered difficult by beginners because placing your hand on the floor with straight knees isn't always easy right away. You can use a block to help, rotating it so that it's at the right height for you to practice at. You can also keep your upper hand on your waist and skip extending your arms at first. It's much more important to keep your pelvis straight and not tilt it. If stability in the rotated triangle pose is a problem, you can place your back foot against a wall to positively influence your stance and balance. As with all yoga poses, make sure you breathe freely in Parivrtta Trikonasana, which you can hold for up to one minute.
Important: Avoid Parivrtta Trikonasana during pregnancy or if you have severe lower back problems. Low blood pressure can cause dizziness, so be careful when exiting the pose. Your yoga instructors will always have personal alternatives for you.
Image © sandsua / 123rf.com
Ardha Padmottanasana: Finding balance in the half-bound lotus pose
by Nick
on Oct 19 2018
Ardha Padmottanasana: Finding balance in the half-bound lotus pose
Ardha Padmottanasana is a soothing hip opener that even beginners to yoga can often master quickly. Here, you'll learn how to assume half lotus, which other exercises it can be combined with, and what benefits you can stimulate in this pose.
Half of the Lotus
The lotus position is one of the classic asanas in yoga and is a frequently practiced posture in all styles. It's used not only to experience the physical benefits, but also as a position in which you can meditate or perform breathing exercises (pranayama) . For Ardha Padmottanasana, place one foot on the thigh of the other and pull it close to your pubic bone.
The combination with other poses
Half Lotus doesn't necessarily have to be performed while seated, even though it's one of the classic yoga poses. You can also do it standing and use the tree poses as preparation for this balancing asana. From a standing position in Half Lotus, you can also perform a forward bend (Uttanasana) . While seated, you can decide whether to bring the other leg toward your body, also bent, or stretch it out. You can also see this in Ardha Padmottanasana: There are ways in yoga that can accommodate you individually and gently push your limits, but never exceed them.
The effects on body, mind and soul
The effects depend closely on the postures you combine with half lotus. Generally speaking, Arha Padmottanasana is always a good hip opener, activating the flow in the groin and giving you an upright and thus healthy posture. Standing, half lotus is a good exercise for your balance. This also applies to your inner balance . Combined with the forward bend, your internal organs are massaged, thus stimulating their function. In standing, the leg, which is grounded to the floor, is also strengthened.
In the psychological realm, the effect of the half lotus pose can be further intensified with pranayama or meditation. In both, you can experience harmony that allows you to find peace and carry you through the often hectic pace of everyday life. The upright posture promotes lung function, and the efficient breathing makes you calmer. At the same time, it prepares you for meditation , where your mind can calm down and your soul can recharge. Meditation in Ardha Padmottanasana is something you can also easily practice at home.
Related exercises
In Western cultures, the cross-legged position is often seen as a precursor to Ardha Padmottanasana, as in our world dominated by computers and television, we are often very inflexible in the hip area. The cross-legged position is a good exercise for consciously assuming an upright posture with bent legs and for getting used to the lotus pose. The path from half to full lotus is often not that far. The important thing is to really let go in the pose and to gradually ease into a position that may initially be uncomfortable, also with the help of breathing control. However, stabbing pain in the knee is always a sign to discontinue the yoga practice. Your yoga teachers will be happy to recommend an alternative that better suits your individual needs.
Consider contraindications for Ardha Padmottanasana
Contraindications for Half Lotus include knee problems, especially those affecting the meniscus and ligaments. If you have hip problems, you should discuss Ardha Padmottanasana with your doctor or treating physician beforehand. A break is also advisable after a hernia or appendectomy. During pregnancy, it's also important to listen sensitively to your body's specific condition. If you have foot problems, you may find that your foot is better placed on the floor than on your thigh. Just experiment and see how far you can and want to go. Every day is different.
Image © sergeyp / 123rf.com
Burnout: Breaking the negative cycle with yoga
by Nick
on Oct 09 2018
Burnout is a consequence of the fast-paced and hectic nature of our lives. During the day, we have a multitude of professional and personal obligations to attend to. At night, we lie awake in bed, our thoughts already circling about the next day. In the morning, we're tired and unfit. The result...
Urdhva Mukha Shvanasana: Upward-Facing Dog
by Nick
on Sep 28 2018
Urdhva Mukha Shvanasana: Upward-Facing Dog
Downward Facing Dog (Adho Mukha Svanasana) is one of the classic yoga poses and is well-known as a relaxation and stretching pose, even in beginner yoga classes. But it's not the only dog pose you should practice in yoga. Upward Facing Dog (Urdhva Mukha Shvanasana) also offers beneficial effects and is easy to learn. Learn how to get into Upward Facing Dog, how it differs from Cobra, and what benefits it can offer you here.
Dog or cobra?
The two poses are sometimes easily confused by beginners. Urdhva Mukha Shvanasana is a backbend performed from a prone position with arms outstretched. Ideally, only your insteps and firmly grounded palms should touch the floor. You gaze upwards, diagonally, toward the highest. The pose is graceful, and few asanas surpass it in beauty. Cobra pose, on the other hand, remains much more grounded than upward-facing dog. Here, too, you lie on your stomach and bend upwards. However, the backbend only involves the upper body. Your legs remain on the floor, and your elbows are included in your grounding.
Prepare the upward-facing dog well
Urdhva Mukha Shvanasana is an intense backbend that requires careful preparation. You'll need both strength and stretching. You'll draw strength from standing poses like Warrior Pose. You'll achieve the stretch in Downward-Facing Dog. You practice both together in Sun Salutation (Surya Namaskar) . You can also increase the flexibility of your ankles for standing on your instep on the mat. For example, heel-seat pose is one way to consciously feel the pressure on your insteps.
Going into Urdhva Mukha Shvanasana
First, lie on your stomach. With your toes pointed, lift your legs off the floor up to your hips and support yourself with your hands to the right and left of your ribcage. Keep your ribcage wide open. Open your heart by bringing your elbows close together and simultaneously pulling them back. Inhale, lift your head. Exhale, and push yourself upward with your hands and toes. In this pose, place the tops of your feet flat on the floor and surrender to this posture. Your weight is distributed evenly between your feet and hands. Keep your neck long and your gaze directed forward and upward.
Feel balance
Urdhva Mukha Shvanasana promotes balance in two ways. You feel external balance by placing equal weight on your feet and hands, thus filling them with energy. You feel internal balance by simultaneously grounding yourself with your feet and hands and connecting with the Supreme through the backbend with your head upturned.
Experience the effects
Urdhva Mukha Shvanasana is an asana that benefits body, mind, and soul. You activate your entire spine and make it flexible. The stretch in the chest can help you if you suffer from asthma or bronchitis. Your internal organs are gently massaged and their function stimulated. This also applies to the thyroid. Your arms and legs, as well as your core muscles, are sustainably strengthened with regular practice. You find peace because you can feel safety from below and protection from above. Urdhva Mukha Shvanasana can be helpful for back pain, but you should not perform this exercise if the pain is acute.
Variations for the upward-facing dog
You can find support for Urdhva Mukha Shvanasana by practicing the asana on your tiptoes until your insteps are ready for the strain. You can also place a soft blanket under your feet. If you want to intensify the backbend, you can rest your hands on blocks for Upward-Facing Dog.
Image © fizkes / 123rf.com
Ardha Navasana: the half boat pose
by Nick
on Sep 25 2018
Ardha Navasana: the half boat pose
The term for this asana is poetic: Ardha Navasana is the Sanskrit word for half-boat pose. You can recognize this pose among yogis by the fact that they have raised both the upper and lower body slightly above the floor, with the sacrum and buttocks resting on the mat. The arms are stretched forward at the sides of the body, and the gaze is directed toward the feet. Here you will learn how to practice Ardha Navasana, how the half-boat pose differs from the full-boat pose, and what benefits it can have with regular practice.
Whole and half boat in view
In the full boat pose, as in the half boat pose, the legs and upper body are lifted off the floor. However, there are significant differences in execution and effect, so you should be familiar with both boat poses to avoid confusing them and to consciously incorporate them into your yoga practice. In the full boat pose (Navasana), your body is grounded only through your buttocks. All other body parts are in the air, and your upper and lower body form a V-shape. This exercise requires balance and flexibility in the hamstrings.
Half Boat Pose is characterized by the fact that your back touches the mat. Press your lower back firmly into the mat when assuming Ardha Navasana. Your limbs are not positioned in a V-shape, but much closer to the floor. You'll feel how much more your abdominal muscles are engaged here compared to the full boat pose!
Prepare half the boat well
Half-boat pose requires a lot of abdominal strength. Strong abdominal muscles are important so you don't arch your back in Ardha Navasana and overstrain your back. Full-boat pose also requires abdominal strength, but not quite as intense. Therefore, you can start with Navasana and gradually move into Ardha Navasana, gently lowering your upper body and legs. You can also practice balance in the full-boat pose. A belt is a helpful aid . If you find it difficult to straighten your legs and keep your back straight, you can loop it around your feet to make the asana noticeably easier.
Positive effects of Ardha Navasana
Ardha Navasana is a true energy booster. In addition to strengthening your abdominal muscles, you'll also feel this in a strong back. Your hip flexors can also significantly benefit from this energetic exercise. Ardha Navasana also often has a positive effect on the internal organs. These include the intestines and kidneys, the prostate in men, and the thyroid. Overall, with regular practice, the Half Boat pose can be a valuable support for healthy digestion. You can especially benefit from it if you're constipated. Stress can also be reduced in this pose. Just imagine yourself as a boat, rocking on the waves!
Contraindications for Ardha Navasana
If you suffer from diarrhea or menstrual cramps, it's best to avoid Half Boat Pose due to the intense abdominal tension. Your yoga instructors can suggest valuable alternatives. Caution is also advised if you suffer from asthma or heart disease, as the tension in Ardha Navasana can have adverse effects. Consult your doctor beforehand if you're unsure. Ardha Navasana is also not ideal for severe neck tension, as you could potentially aggravate it. However, you can lean your neck against a wall in Half Boat Pose to effectively relieve the pressure. It's important to determine the exact distance from the wall beforehand.
Slowly increase the duration
Ardha Navasana is an asana designed for prolonged posture. Just as a boat can rock on the ocean for extended periods, your abdominal muscles are also designed for sustained exercise and should be trained accordingly. Simply increase the number of seconds as needed. If you find yourself arching your back, you'll need to move out of the half-boat pose at the very latest.
Image © hedgehog / 123rf.com
Supta Virasana: the reclining hero
by Nick
on Sep 21 2018
Supta Virasana: the reclining hero
Even heroes need a break sometimes. The message that Supta Virasana conveys to you already has something soothing about it. Because if heroes need to relax and rest after battles, so do you after your stressful everyday life. Don't you agree? Here you'll learn how to perform Supta Virasana, how to prepare for this asana, and how you can benefit from it.
Find peace on the mat
In Supta Virasana, you lie on your back on your mat as relaxed as possible. Your buttocks are positioned between your feet, which point backward on either side of your body due to your bent knees. Your arms are either relaxed at your sides or clasped at the elbows in the frame pose above your head.
Slowly prepare Supta Virasana
The challenge that the reclining hero pose presents for many yoga practitioners is the stretch that the intense backbend with bent legs will trigger in the front of both your thighs. You can practice this stretch beforehand through targeted exercises and become more and more familiar with it. You can strengthen the effort it may take to move from a seated position on the floor with bent legs into a supine position by creating individual supports. For example, you can initially support yourself with a soft cushion and your head on a folded blanket. You can gradually reduce the supports as you feel more confident. Of course, the backbend can also be practiced standing up, allowing you to progress from the standing warrior pose to the reclining hero pose. Virasana is also a classic preparatory exercise for the reclining hero pose and can also be combined with a valuable meditation. Find your own path to Supta Virasana!
Experience the effects of Supta Virasana
Body, mind, and soul find peace in the reclining hero pose. Therefore, lying in a relaxed stretch is ideal, even for extended periods, for truly unwinding from everyday life.
Physically, Supta Virasana offers an intense stretch for the muscles on the front of your thighs and, of course, also in the hip flexors. The backbends also expand your chest, allowing you to open your heart to the good things in life. Stretching your abdomen can be a valuable support for bloating or a feeling of fullness. If you have breathing difficulties caused by a hunched chest (perhaps you sit at a computer for long periods every day), the Reclining Hero pose will likely also be beneficial for you.
If you tend to hectic chest breathing, Supta Virasana improves your abdominal breathing through the increased space and is therefore also an ideal position for pranayama . Your ankles will become more flexible when you sit or lie on your back between your legs, and your mind and soul will find peace in the reclining hero pose. You will learn to gradually allow yourself to get used to an unfamiliar position, even if it may not seem particularly comfortable at first. In the unfamiliar reclined position, you will notice that the ground will support you at all times, even without your control. This is a skill and insight that can help you time and again when you face difficult situations in everyday life. You relax and allow your breath to flow calmly.
Contraindications for Supta Virasana
If you have acute knee or ankle problems , it's best to ask your yoga instructor to show you alternative exercises to the reclining hero pose. Minor problems can be addressed with props. Sitting on an elevated surface significantly reduces the strain on your knees and feet, especially during backbends. When coming out of the pose, always place your hands on the floor first to reduce the stretch in your legs.
Image © xalanx / 123rf.com
Laughter Yoga - The beneficial effects of unconditional laughter
by Nick
on Sep 18 2018
Laughter Yoga - The beneficial effects of unconditional laughter
In 1995, the Indian physician Dr. Madan Kataria wrote an article on the topic "Laughter is the best medicine." He intensively studied research findings on the effects of laughter. He was so fascinated by these findings that he founded a laughter club in Mumbai. Initially, the members of the laughter club told each other jokes to get laughing. But it didn't stop there. With his wife, yoga teacher Madhuri Kataria, Madan Kataria developed special yoga exercises that induce laughter. Learn how the lion laugh, the hot soup laugh, and the cell phone laugh work in this article.
How does laughter yoga work?
A laughter yoga session is usually divided into four phases:
1. Warm-up phase
Participants clap their hands to a specific rhythm and shout "Hoho Hahaha." This warm-up exercise begins while standing. Participants smile at each other. They then walk in a circle or dance while clapping and laughing.
2. Breathing exercises
Afterwards, various breathing exercises from yoga are used.
3. Expressive exercises of childlike playfulness
During this phase, participants imitate various forms of childlike playfulness and combine them with laughter. A well-known exercise is called "Very good, very good, Yeah!" When they say "Very good," they clap their hands, and when they say "Yeah!" they stretch their arms out in the air.
4. The actual laughter yoga exercises
Dr. Madan Kataria has developed more than 100 Laughter Yoga exercises. These include yoga breathing exercises (pranayama) and elements from specific yoga postures (asanas). For example, the lion's laughter emerges from the lion asana (Simhasana) . While standing, the hands are held beside the head like lion's paws. The mouth is wide open. Then the participants stick out their tongues and simultaneously roar loudly.
The hot soup laugh is based on imagining having eaten very hot soup. Participants fan themselves with their hands, breathe in and out, and laugh while doing so. With the cell phone laugh, participants hold an imaginary cell phone and imagine someone telling them something funny. They then laugh. Eye contact with the other participants plays an important role in all Laughter Yoga exercises. This transforms gratuitous laughter into a natural, liberating laugh. After the exercises, some instructors offer a guided deep relaxation at the end of the Laughter Yoga session.
What can laughter yoga achieve?
The human brain doesn't distinguish between "fake" and "real" laughter. When we laugh, so-called happiness hormones (endorphins) are released. These include serotonin, dopamine, and oxytocin. Serotonin and dopamine have a mood-enhancing effect. The release of oxytocin conveys a feeling of balance and well-being. Physical and emotional tension can be released.
By reducing stress levels in the body, the immune system can be strengthened. Laughter yoga exercises and the associated intense breathing provide the brain with more oxygen. This can improve concentration and vitality. Furthermore, laughter in a group unites participants. A pleasant sense of belonging can develop, and relationships can be built.
Conclusion
There are now more than 6,000 laughter clubs in over 100 countries worldwide. The first Sunday in May was established by Dr. Madan Kataria as World Laughter Day. At 2 p.m. German time, people worldwide laugh together for a minute. Laughter Yoga requires no special yoga knowledge. Under the guidance of a qualified Laughter Yoga instructor, you can start at any time. Your body and mind can benefit from it.
Laughter yoga is only discouraged in cases of certain conditions (angina pectoris, hiatal hernia, high blood pressure, glaucoma, herniated discs, aneurysms, severe depression, and those taking psychotropic medications). If in doubt, consult your doctor before beginning laughter yoga.
Image © wavebreakmediamicro / 123rf.com
Ardha Baddha Padmottanasana: Experience forward bend and lotus pose in combination
by Nick
on Sep 15 2018
Ardha Baddha Padmottanasana is a pose that combines the beneficial effects of two poses. If you look at the pose, you'll see that the Half Lotus Pose (Ardha Padmottanansana) is connected to the classic standing forward bend (Uttanasana). The Sanskrit translation reveals this connection precisely: "Ardha" means "half," "Baddha" means "bound," "Padma" is the name for the lotus, "Uttana" is the intense stretch, and "asana" is the name for "pose." Here you'll learn how to assume and practice Ardha Baddha Padmottanasana and what effects the pose can have on you.
Parivritta Janu Shirshasana: the reverse head to knee pose
by Nick
on Sep 10 2018
This asana combines the classic forward bend with a soothing side twist. It is associated with physical, mental, and spiritual positive effects and brings you complete harmony. Here you'll learn how to practice Parivritta Janu Shirshasana and how to do it correctly...
Urdhva Prasarita Ekapadasana: the connection of heaven and earth
by Nick
on Sep 07 2018
Urdhva Prasarita Ekapadasana, the "standing split in the park," has a graceful name in both Sanskrit and German. Just as graceful as the pose, which you can easily recognize by the forward bend with the leg tucked upwards: It's a standing split that connects earth and sky through the practitioner's body.
by Nick
on Aug 24 2018
What exactly is Forrest Yoga? There are many different yoga methods. One of them is Forrest Yoga, developed about 40 years ago by the American Ana T. Forrest . This form of yoga is a powerful, intense, and emotional style of yoga based on the connection between body and mind. It helps to release or overcome physical and emotional blockages and bring both into a healthy balance. The goal, therefore, is to find physical and mental stability.
What exactly is Forrest Yoga?
The yoga style is based on traditional Hatha Yoga , which was further developed by founder Ana T. Forrest. The key components of this yoga style are:
Deep breathing
dynamic physical exercises
Strength that Forrest Yoga conveys
Mind, as yoga encourages you to feel freer and to follow your own path with conviction or to change it as often necessary
integrity
Spirit, in the form of a feeling of freedom
Authenticity, as yoga adapts to the physical and emotional state
How does Forrest Yoga work?
The yoga classes always begin with a pranayama exercise . This is followed by shoulder and neck openers, followed by intensive exercises for the abdominal muscles and sun salutations. Various standing asanas, which are held for a very long time, are also part of the yoga exercises. They build on one another, becoming more challenging and culminating in a climax. Conscious, deep breathing quickly connects the mind and emotions with the body or rather with the parts that need more attention. This stretches the tissue and directs awareness there, subsequently boosting and awakening energy and also joy in life. In Forrest Yoga, the breath is the engine that drives everything. Nothing works without it. The dynamic physical exercises and targeted breathing are intended to sweat out harmful substances and toxins. The goal is an improved supply of oxygen to the body and optimised regeneration of the body's cells.
What can you achieve through Forrest Yoga?
Through Forrest Yoga, you can release emotional, physical, and mental blockages. It's also about changing or overcoming limiting behavioral patterns and awakening the senses. This makes it possible to find yourself and achieve greater inner peace. The long-held asanas cause the information stored in the body that blocks us to surface. This happens by allowing the energy contained in the muscles and connective tissue to flow. Releasing blockages and emotions creates a liberating feeling. On a physical level, you can strengthen the deep muscles. The Forrest Yoga exercises also make the body muscular, toned, fit, and stamina-enhancing.
Who is Forrest Yoga suitable for?
This form of yoga is suitable for everyone, as no special strength, physical dexterity, or prior experience is required. The exercises can be adapted to the needs of the practitioner. What matters most in Forrest Yoga is, first and foremost, a willingness to engage, to align the body precisely, to relax the neck, to consciously activate the hands and feet, to spread the toes, to use the breath and mind purposefully, and to be authentic to yourself. Then you will learn to connect with the wisdom of your body and soul to make the right decisions in every situation, enabling you to live a happy and free life.
Conclusion
Forrest Yoga is a form of body psychotherapy based on self-honesty. It is important to recognize and change unfavorable structures, patterns, behaviors, and perspectives if they are not serving you. Ultimately, your heart's desires can surface and be fulfilled. The ultimate goal of Forrest Yoga is greater happiness, contentment, and joy in life, or rather, an improvement in the quality of life. An intensive Forrest Yoga course lasts two hours, but 45, 60, or 90 minutes are also possible. Image © diego_cervo / 123rf.com